Workout

Full body B

This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.

1. 1

   Leg press

   3 sets · 10–15 reps

2. 2

   Seated dumbbell press

   3 sets · 8–12 reps

3. 3

   Seated cable row

   3 sets · 8–12 reps

4. 4

   Hip thrust

   2 sets · 10–15 reps